Bloody Mary

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Always have time for a smile . . .

Warm-up:

  1. Run 100m 
  2. 10m Bear Crawl
  3. 5 Push-Ups 
  4. 10m Inchworm
  5. Run 100m
  6. 10 Deadlifts w/bar
  7. 10 Rack Delievery w/bar

Mobility:

Hamstring Stretch 

Announcements:

Don’t miss the Halloween WOD on Friday!

It's a partner Wod. Wear a costume!

Pull Day:

Sumo Deadlift 2x5@70% of Deadlift 1RM

Deadlift 3x5@80% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Bloody Mary

4 Hang Cleans (power or squat) 75% of 1RM C&J

10 Lateral Burpees 

6 Handstand Push-ups

4 Rounds 

Time Limit: 15 Minutes